Breathwork · Beginner
Box Breathing (Sama Vritti)
Four equal sides - in, hold, out, hold - to settle a busy mind in about two minutes.
- Slows a racing heart and mind
- Helps before an exam, meeting or sleep
- Easy to do anywhere, eyes open or closed
Breathe along
Follow the guide
Watch the animation and breathe with it - the words tell you exactly when to breathe in, hold and breathe out.
How to do it
- Sit tall with your shoulders soft and your hands resting on your thighs.
- Breathe in quietly through your nose for a count of four.
- Hold the breath gently for four - no strain in the throat or face.
- Breathe out slowly through your nose for four.
- Rest with the lungs empty for four, then begin the next round.
- Repeat for 5-8 rounds. Shorten the count to 3 if 4 feels hard.
Go gently: Skip the holds (just breathe in 4, out 4) if you are pregnant or have high blood pressure.
From the Vedic texts · Bhagavad Gita 4.29
The Gita describes seekers who 'offer the out-breath into the in-breath' - in other words, who make the breath itself a calm, deliberate practice. Box breathing is a simple modern way to begin that.
Try next
This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting.